Dumbbell Decline Hammer Press
Also known as: decline dumbbell hammer press
Chasing chest thickness through a full range? Dumbbell Decline Hammer Press uses independent dumbbell loading to get there.
How to do Dumbbell Decline Hammer Press
- Lie on a decline bench with your feet secured and your head lower than your hips.
- Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
- Lower the dumbbells to the sides of your chest, keeping your elbows slightly bent.
- Press the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Dumbbell Decline Hammer Press Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Decline Hammer Press Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Flaring the elbows straight out to the sides
Keep the upper arms nearer 45 degrees from the torso.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Dumbbell Decline Hammer Press
Swap Dumbbell Decline Hammer Press For
Dumbbell Decline Hammer Press — Frequently Asked Questions
How do you do the Dumbbell Decline Hammer Press?
Lie on a decline bench with your feet secured and your head lower than your hips. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest. Lower the dumbbells to the sides of your chest, keeping your elbows slightly bent. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Decline Hammer Press work?
The Dumbbell Decline Hammer Press primarily targets the pectorals. It is classified as a chest exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Decline Hammer Press should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Decline Hammer Press good for beginners?
Yes. The Dumbbell Decline Hammer Press is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Decline Hammer Press?
Try the Push-Up, Pec Deck Fly or the Cable Press On Exercise Ball. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Decline Hammer Press the same as the decline dumbbell hammer press?
Yes. The Dumbbell Decline Hammer Press is also commonly called the decline dumbbell hammer press. Different gyms and training programs label it differently, but "decline dumbbell hammer press" refer to this same movement.
